WARMUP
3 ROUNDS
:45 Cardio (increase speed each round)
10 Glute Bridge Alt. Marches
5 Cat/Cows
5/5 Single Leg RDLs (option for staggered or split stance RDLs!)
STRENGTH
Deadlift for load:
12-10-8-6-4*
*Start Moderate and build past workout weight.
(Score is Weight)
WORKOUT
5 SETS
Cardio Choice*
6 Deadlifts (315/205)
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
18/14 Cal Row
15/12 Cal Bike
15/12 Cal Ski
(Score is Slowest Set)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
50′ EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
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